(Recipe) Spinach and Red Pepper Flounder with Feta

Whitefish. What are the health benefits? Turns out there are quite a few! We have good evidence that eating fish or taking fish oil is good for your heart and blood vessels.

Whitefish is a good source of healthful long-chain omega-3 fats (may lower risk for heart disease and other maladies). It’s also high in vitamin D (good for calcium absorption) and selenium (boosts cognitive function and provides a protective effect against mercury). Fish is also high in protein and low in saturated fat and calories.

Here’s a way to prepare whitefish that’s a good bet to be a hit. The vegetables, herbs and feta cheese provide punches of flavor to the mild whitefish.

Recipe: Spinach and Red Pepper Flounder with Feta


4 flounder, tilapia or other whitefish fillets (about 4 ounces each)
10 oz. frozen, chopped spinach, thawed, squeezed dry (see cook’s tip below)
1 cup chopped, roasted red bell peppers, rinsed and drained if bottled
1 tsp. dried basil, crumbled
1/4 tsp. salt
2 tsp. olive oil
2 oz. feta cheese, crumbled
1 cup uncooked couscous
1/8 tsp. salt
1 tsp. olive oil


Preheat the oven to 350°F.

Rinse the fish and pat dry with paper towels. Place the fish fillets in a single layer in a 13x9x2-inch baking pan. Top each piece with a thin layer of spinach and a single layer of roasted peppers. Sprinkle with the basil and 1/4 teaspoon salt. Drizzle with 2 teaspoons oil. Sprinkle with the feta.

Bake for 10 to 12 minutes for flounder, 13 to 15 minutes for tilapia, or until the fish flakes easily when tested with a fork.

Meanwhile, prepare the couscous following the package directions. Using a fork, mix in 1/8 teaspoon salt and 1 teaspoon oil.

To serve, spoon the couscous onto plates. Place the fish on the couscous. Enjoy!

Servings: Four — 3 oz. fish and 1 cup vegetables and couscous

Nutritional Information

Calories — 383
Fat — 8g (3g saturated)
Cholesterol — 61 mg
Sodium — 553 mg
Carbohydrate — 46 g
Fiber — 4g
Protein — 31g

Cook's Tip on Thawing Spinach:

To thaw a box of spinach quickly, remove the outer wrapper. Put the box of spinach on a microwaveable plate. Microwave on 100 percent power (high) for 3 1/2 to 4 minutes. Squeeze well with paper towels to remove excess water.

Recipe source: American Heart Association

Meet the Author

Heather Klug, MEd RD is a registered dietitian and cardiac educator at the Karen Yontz Women's Cardiac Awareness Center inside Aurora St. Luke's Medical Center in Milwaukee, WI.

Read more posts from this author

The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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